5.7 mi run 46:45, 1925 yd swim

5 x 100 on 1:30
50 kick
200 fast 2:28
2 x 100 on 1:30
50 kick
3 x 200 fast on 3:30, all 2:26s
325 yd c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

My pool is closing for annual maintenance and won't be open until the 12th. :(

my pool is closing on Monday all the way to 22 Sep. Need to drive across town now. Bummer. Swimming is my only sport now, so this puts a damper on things.

6 mile run 45:43
Might count for half a swim... 850 yards 5x100 7x50 (late start, pool closed).

We are running TSUN club summer tune-up practices off the dock. I am doing them too, getting dropped like a stone. With a wetsuit however, 2km cross-lake OWS not a problem.

I gotta solve that suit/no suit differential for next year, I've got some clues.

Practice pix:

<https://twitter.com/...s/903863711642787840

---

Training Tweets: https://twitter.com/Jagersport_com
FM Sports: http://fluidmotionsports.com

beautiful pic!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

AM swim: 2475 yds
-500 warm up
-5x50 @ ~1:35 pace
-1500 easy
-3x75 cool down

PM swim: 2800 yds
-200 warm up
-200 kick
-200 pull
-200 easy
-2x900 ~1:48 pace (about race pace for me right now)
-200 cool down


I only posted because I'll probably never have a volume day like this again, haha. Storm here in Houston shut down my gym most of the week, so I had to double up some workouts to get everything in. My current plan has some big volume swim weeks and I'm seeing improvement (from nearly 2 min pace to 1:45ish pace on a 1000 yd. Wish I had more time for workout days like this.

nice job! 7.32 mi run this morning (65 min), 2000 yd swim. I was in a pool w/o a clock so I swam straight, some of it kicking.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

8.2 mi run w/ 5k @ 7:53, 1.55 mi @ 7:47, 1.05 mi @ 7:41 (walking + .2 easy run between them)
800 yds in the outdoor pool to stretch out. Tasted like bleach.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I just wrapped up my Hawaiian Swim Spectacular today.
Saturday, I participated in the Maui Channel Relay – about 10 miles. Our team, all male 360+, placed third. Each member (6 of us) swims a half hour each and then 10 minute sessions. My half hour session got us 2208 yards further (1:20 pace) and I only had to swim one ten minute session which moved us 840 yards (1:12 pace).
Today, I swam the Waikiki Roughwater Swim and placed third in my division. 4622 yards in an hour & 8 minutes.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Congrats on the swims!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

8.5 mi run, 775 yd swim

rode 40.4 miles yesterday and am kinda tired today.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7.5 mi run w/ 4.5 @ 8:00/mi
575 yd swim

got to the pool late because I spent about half an hour this morning watching the 9-day old kittens sleep :-) they were just too cute to leave.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Awww, kittens. Then they turn into cats (ughh!)

I swam this AM.. the usual Shaw's Cove swim. Water was cold in the cove, but warmer outside - 67 or so. I wore my wetsuit top.
2421 yards in 44 minutes

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I LOVE CATS.
I'm not sure we can be friends anymore!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

The thing is, cats don't like people. If they cuddle up to you all purring and what not, they have an ulterior motive. I'm not buying their play for affection.

On the other hand, a dog's affection is real. They truly love their owner.

When I ever get into a place I can have a dog, I'm getting a Vizsla.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Cats have so much more elegance than dogs.

6.8 mi easy run 1:01:30, 1200 yd swim.

6 x 100 on 1:30
50 kick
100 fast 1:13
50 easy
50 kick
100 fast 1:12
250 c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7.3 mi run w/ 2 x 2 mi 15:53 for each
2225 yd swim

500 swim
50 kick
100 swim
50 kick
5 x 100 on 1:30
3 x [200 fast on 3:00 + 100 easy on 2:00] 2:38, 2:33, 2:33
125 c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

That's what cats will tell you. Simply not true.

Swam last night at Oak Street with the fun gang. 2737 yards in 40 minutes. Water there is a touch warmer at 64 degrees. Followed up with elegant bacon wrapped hot dogs & beer.

Swam again this morning at Shaw's where the water is still barely 60 & maybe under that. 2521 yards in 35 minutes. Wore my wetsuit to recall how to swim in it for this weekend's triathlon.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Saturday - 9.6 mi run, 2 mi bike


3 mi OW race yesterday. I was 4th FOV (a 17-yr old won, and they did awards as splitting adults and "17 and under", so I got a 3rd place award. I consider it a 4th place finish. There were 11 women and 22 men; I was 16th of the 33). Time 1:19:13, lap splits 25:30, 26:39, 27:04. Three loop course with a short run between them. I really liked that setup. I made up at least one place on the last lap - I passed a woman at the turnaround and started hammering to let her know she didn't have a chance of catching up.

4 mi bike yesterday afternoon.

This morning 8.3 mi run w/ 6.25 mi @ 8:00 pace, then 1525 yd swim as 10 x 100 on 1:30, 100 kick, 4 x 100 on 1:30, 25 kick. I felt really good except some sort of tennis elbow and some other muscles that said "if you keep going you'll pull us." Unfortunate as I WANTED TO STAY IN THE POOL.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Congrats on your OW Swim! That reminds me of that Lake Mead 10k with the run up and around a feed table on the boat ramp. I'd sure love to do that one again, now that I know better how to pace a distance swim.

I raced (ok, participated) Pacific Coast Triathlon. I was not interested in digging deep on this one, but I was going to make it a hard training experience, if that makes any sense. I'm waiting for overall results as I want to see how I fared in the swim. I killed it in my wave, which left 5 and 3 minutes after the first two waves. I passed a lot of first wavers before exiting the the surf, did a lot of zig-zagging to get around them, too. By my watch, I held a 1:11 pace for the almost 1000 yards. I didn't have a great feel for the bike - never felt strong (just 19.5 mph average where in the past I've been nearly 21) on it and my buddy Ron caught me entering T2. We both began the run together, but he's always been a touch faster and I didn't feel like pressing it to the heart explosion pace. A few days before, I practiced the course doing just the bike and run and I held 7:57 pace then, but only 8:09 or so at the race. Oh well, I held on to second place and won a bottle of wine. As my sister said, it tastes just as good as first place wine.

This AM, back to the pool with a GF/coach plan of pain which included many 25y repeats at ridiculous intervals, 3200 yards worth.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Congrats on the 2nd!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Good job on all the races Steve, did you have a fast over 60 team for Maui? I have always wanted to do that race, had it in place a couple times and then guys started dropping. And I always made sure I was the slowest guy. on the team, so we were planning on going for the win..Some really fast old geezers do that race, cannot call it in by any means..

So got the tiki swim this week, Dan and I did 10x300 on 4;30 today. Well he swam 2400 straight and fell off pace a bit, I managed to descend 1to 5 swimming and then 6 to 10 pulling, 4;22 to 3;59. Not the best shape for sure, but now I feel like I can at least kind of race the 1.2 this Sunday. Dan will also be racing in that race in the swimsuit division, his first swim only race in a long time. Hope to see you at the finish with each of us with our Tiki's!!!!

Hey Monty,
I think I was the fastest on our team. Craig Taylor was an 18 minute miler not too long ago, but a heart attack has slowed him. Another on our team knows you from LA Lifeguards, Chappie DeHaven. I think we could have pulled into second, instead, our pilot gambled on a current near Lahaina that wasn't there. Olympic Club had a strong team as did the Aussies.
I'd love to solo that sometime. I think I could have gone 4 hours and change. There were only two soloists and they were 6 and 7 hours!
I'll find you two at Tiki. It would be great to add to my collection. I missed only one year, when I was 59 and Brian Buck moved into the 10 year age group.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Was that Tall Chief, outside of Tulsa? This was my first year since 2011 that I missed it, bc I've moved away. I won 5 of 6 of those races, and I may have the 3 mile record.

Yes, that's it!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7.3 mi run 1:02:59
1125 yd swim

felt a little stiff but happy to be in the pool.
5 x 100 on 1:30
2 x 150 on 2:15
300 on 4:00
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

That's a great race, a great site, and a great race manager. I used to live in Tulsa/Jenks, and I worked very closely with the masters team there. Denise Smart, who really got this race established, is the driving force of the race. She does a great job. I hope you got one of the really cool turtle trophies!

I've moved to Fort Collins, CO. I swam with the masters team yesterday:

15 min w-u
12 x 50 @ 1:00, 2k-1sw build
IM/Free/Aerobic Set:
4 x 25 @ :30 IMO
100 free @ 1:25
4 x 25 @ :30 IMO
2 x 100 free @ 1:25...
(up to 5 x 100's)

100 IM @ 2:00
4 x 25 free @ :30
100 IM @ 2:00
4 x 25 free @ :30

CD

I did get a cool trophy and yes, it's a cool race.

9.1 mi run 80:06, then 1025 yd swim (Straight, last 25 kick)

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

slept in.
4.6 mi run, 975 yd swim (950 free + 25 kick), lifted

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

9 mi run, 1125 yd swim
run progressive by 3 mi ... 26:53, 26:41, 26:19


swim
5 x 100 on 1:30
4 x 150 on 2:15
25 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

300m warm-up (150 swim, 50 kick, 100 swim)
50000m in 1:14:18
200 CD

5500 Long course meters

This was only my 4th session in a 50m pool in 2017, after 7 months of spotty swimming sessions overall. I did probably 7-8 lake swims this summer, ~ 4500 each, with several breaks during each to chat. So, not a very productive 2017 in terms of swim training, or any training, really.

This is the end of my 4th week in my new home, at altitude (5000' or 1525m), after living at 700'/200m. This was also my first swim in 50m since moving, and maybe my 8th swim in these 4 weeks. I guess I'm pretty pleased with it.

I have been doing a ton of kicking on my back in a streamlined position which in theory should mainly help my back stroke, but I have found that the actual body "torpedo" position is more relavent to freestyle than kicking on my front with a board. I also started doing more kicks on my front, also in torpedo hands over head position underwater, coming up with a short breast stroke skull every 7 or 9 kicks for air. This also seems more relavent to freestyle than with board. Any commentary from you all?

I know that some advocate the streamlined body position for kicking but for some reason I loathe it. Maybe just lazy.
I do think you gotta kick hard sets to get faster. I do a lot of descend and easy/fast sets.
I've been reading a lot about Popov and Phelps's kick prowess lately and wanting to kick more.

Dev, how do you think your kick technique is? There's a lot there...

Saturday 7.5 mi run, 6 mi bike
Sunday 34.1 mi bike
today 9 mi run, 1075 yd swim

500 swim, 50 kick, 5 x 100 on 1:30, 25 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I couldn't find you guys at the Tiki Swim. I didn't see your name in the results but congrats to Slowman for 2nd place 1.2 mile. Although he didn't appear for his award. Which, isn't a big deal since Tikis were not given this year, just lame ass mason jar beer mugs. Disappointed. Oh yeah, I was first in 2.4 skins 60+ division, but not by a lot. I made the mistake of following Bryan Buck out to sea rather than turn towards the harbor earlier. That harbor entrance always gets me - it's so deceiving! Ended up with about 4518 yards in 59:03 - a 1:19/100 pace. Water temperature was perfect, but the chop was heavy.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Good job there steve, especially after going off so far. Looks like the race swam out pretty close this year with Alex going 49+?

Yes I was there, went out 1st for the 500 or so, got on a guys feet who was leading, and then my heart started going wonky. I slowed down and tried to get it to calm down, but at the buoy I pulled the plug. I was really bummed as it was super easy arm wise to sit on this guys feet. But I have other obligations now and I don't take chances. I was sick several days leading up to the race, so it was always going to be just get out there and see how I feel, oh well have to wait for next year to get my sub 30 swim I guess.

Dan went good he was just a few minutes behind the guy that I was ahead of last year. It was his first swim in a long time and he is stoked now. No muss, no fuss, just get in your car with your swim gear and you are in and out in a flash. I saw you come in, figured you were right at an hour or so, saw in the results a 59+.

I saw Julie Moss there along with a few other triathletes. Kurt Madden who was in your AG, but not your zip code in the race.

So Dan and I are all dressed up with no where to go, any OW local swim races left this year?

Bummer about your heart acting up. I get a-fib attacks now and then (happened at Waikiki). It always seems to last under 3 minutes then good to go full speed afterwards. Seems triggered when hr goes over 150, but not always. I mean rarely ever when under 150, but every time it happens, my hr just prior is over 150. I've had it go over 170 with no attack, so... who knows. I'm correlating with other factors and it seems hydration may be one, but drinking a lot, like big gulps during a race seems to trigger it. So I try to stay well hydrated with small sips often.
Wish I could have caught up with you two.
There's a Nadadores sponsored 1 mile swim in Lake Mission Viejo coming up. I'm not doing it as I'm on a team for the La Jolla 10 mile relay this coming weekend. We're a team of 5, with Heidi and I likely the quickest. Look for team, "Nacho Libre"

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Crap, I have a training camp this week that goes to Sunday night, anything else?

And I hear you on the A-fib thing, but that is not what I get. And I pretty much know why this time around, I was still sick a bit, on the downside to recovery, but not completely better. Felt ok, but of course you never know until you put your body under pressure. Good luck in the relay, we should get our own 60+ together for one of these events.. I know some guys... (-;

6.5 mi run: 1 mi w/u, 1 mi @ 7.2 mph + .9 @ 7.3 mph, a couple tenths easy, 1 mi @ 7.3 mph, a couple tenths easy, 2 mi (1 @ 7.4, 1 @ 7.5)
2450 yd swim

5 x 100 on 1:30
50 kick
200 fast 2:30
2 x 100 on 1:30
50 kick
2 x 200 fast on 4:00 (2:30, 2:31)
2 x 100 on 1:30
50 kick
3 x 200 fast on 4:00 (2:31, 2:32, 2:33 :P)
4 x 100 c/d first two on 1:35, second two on 1:30

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Nice little swim this AM in 64 degree water. Swam through the Portage, where waves pushed me into the reef a few times (no injury) to Seal Rock. There, I swam the Crack and the Elbow, met the pod, then reversed track through cracks, elbows and portages and finished. Dark enough now, we wear small lights on our goggle straps. 2580 yards in 37 minutes.

I ran 4 miles at lunch in new shoes - Hoka Hupana. I think these will work for non-technical SwimRuns - just sand and pavement running. I felt good and Strava says I PRd a segment with a 5:18 pace (only 0.2 miles, but near the end of the run - 1:18). I'm not sure I can really run that fast.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

7.3 mi run: 1 mi w/u, 1.59 mi @ 8:20, .31 easy, 1.5 mi @ 8:13, .2 easy, 2.5 mi @ 8:06, .2 c/d
3725 yd swim

500, 450, 400, 350, 300, 250, 200, 150, 100, 50 (50 kick after each)
3 x 100 on 1:30
150 on 2:10
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Alright, after another setback (Harvey argh), I'm back in the swing of things. Both of the pools I utilize are back open and I finally got my fan back from home remediation duty so I'm back on the trainer.

In the meantime I have been able to continue getting my run mileage back up and will hit 50 mpw this week.


Big news for me is that I finally bit the bullet and signed up for IMTX to give it a run at Kona. So hopefully no more setbacks for the next 8 months!

8.5 mi run last 3 mi 8:13, 8:06, 8:00

thought I had 10 min to swim but the lifeguard informed me I only had 2. I did 100 yards. I think that's the shortest swim I've ever done.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Workouts this week up to this point

M
2k swim (20x100 on 1:40)
5 mile recovery run
T
1 hr trainer w/ 4x6' @105%
5 mile recovery run
W
10 mile easy run
5 mile recovery run
2k swim (500w/u, 15x100 on 1:40)
Th
5 mile recovery run
2.2k swim (400w/u, 4x(100 pull, 50 kick), 10x100 on 1:40)

I'll do 15 mile long run tomorrow morning before heading out of town, with just a 5 mile run Sunday when I get back. I may be able to squeeze in a swim at lunch tomorrow depending on meetings.

Today was a short sim limited time, so I did some quality:

4 x 200 warmup, mixing free, strokes and kick
10 x 50 @ :55, holding Best average (:30)
200 with snorkel, 25 kick, 75 swim
20 x 25 @ :30 as fly-back-br-kick-5 free -1 kick @ :30, 95-98%
400 cool down

Short course yards.

yesterday 10k run 53 min



today 9 mi run, 2425 yd swim
3 x 3 mi 25:28, 25:10, 24:55


swim was 2 x [5 x 100 on 1:30 + 50 kick] then 1350 mixing free, elementary backstroke, sidestroke, and kick :-)

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I had a fun, challenging weekend:
Saturday - Semper Fi Tri in Camp Pendleton. Air was cool, water was 67. I wore no wetsuit & stood around freezing until my wave started. A short swim, I clocked about 1000 yards and I was first out in my wave and 4th best swim overall in 11:23. Two guys beat me to the first buoy and paced with me to the second. The guy on my right kept bumping me. I saw the next turn buoy coming up so I accelerated and swam closer to it (a right-shoulder turn) and I swam this dude straight into it. On my breath, I saw he stopped. Yea! The other guy was still pacing, but by then I was warmed up and took off. I had an OK bike. I haven't spent a lot of time on the bike lately and got passed just before half way through. I hit the run, a very convoluted, but flat run and slowly reeled him in, but just not enough and took second place. My GF, Heidi took first female overall for which she was awarded an ammo box. It's pretty awesome!

Sunday had us in La Jolla Cove for the La Jolla 10 mile relay. With a team of 4 women and me, well, I don't know how we did, but it was fun. I led off the first mile in 19:57, but it wasn't quite a mile, but there weren't many who subbed 20 minutes. I did see someone went 17 something, though.They allow pretty much anything, wetsuits, fins, etc. but I went mostly pure with a skinsuit. Water was also 67. 2 hours later my second mile began and I went even faster, but quite close with a 19:48. Followed that with a brunch of bbq chicken salad and a mai tai at Dukes. (How can you NOT have a mai tai at Dukes?)

Next weekend, an 18k trail run up at Pt. Mugu.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

that's a nice swim time. Congrats to Heidi, too!

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Sunday: 46.5 mi bike
today: 6.2 mi run, 1425 yd swim, lifted


run: .4 mi w/u, 3.2 mi @ 7:53 pace, a couple tenths easy, 2.2 mi @ 8:20 pace
swim:

2 x [500 on 7:25 + 50 kick on 1:35] 7:15, 6:43
2 x 100 on 1:30
125 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

That's a solid weekend! Congrats to you on the 2nd and your GF for the 1st!!

Sunday: Easy 5 mile shakeout run. That marks the first 50 mile week of many to come over the winter.

Monday:

10 mile run that was supposed to be easy, but I found myself progressing faster and faster without increased effort. Guess the running legs are coming around. And they appreciated the day off Saturday.

2000 yd swim at lunch.
1000 w/u (250 swim, 5x50 kick down swim back, 250 pull, 250 swim)
10x100 m/s

Saturday: :55 minutes trail run that started from my home, progressed up a mountain, and then back down that mountain (I saw a baby bull snake on the trail); abs and pushups for the first time since May (?).
Sunday: 4100y swim, mostly easy
Today:
800 warm-up, mixed with free, kick, back, breaststroke

Main set:
3 x (8 x 50, variable intervals)
(200 easy
Round 1 intervals: Odds @ :35, Evens @ :45
Round 2: :35, :40, :45, :50, repeat
Round 3: Odds @ :30, Evens @ 1:15 (times for the odds were :28, :29, :28, :28)

Aerobic/Cool-down set:
8 x 75 @ 1:15, Odds IM (no free), Evens, Free

Short course yards, 5000' (1520m) altitude

5 mi easy run this AM 44 min
1125 yd swim

2 x [5 x 100 + 50 kick] on 1:30, 1:25
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

9 mi run 73:31, 1375 yd swim this morning

500 w/u
50 kick
3 x [100 on 1:30 + 150 on 2:15]
50 swim
25 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

7.3 mi run 60:36
500 yd swim

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Tuesday:
Bailed on bike vo2 workout. Legs and mind not in it.
Did 3 mile easy run instead.
Another 4 miles easy at lunch.

Wednesday:
10 mile easy run
2000 yd swim
500 easy
8x50 kick down swim back
500 pull tempo, paddles/buoy/band
3x200 tempo, 30s rest

Thurs:
13 mile slightly progressive long run
Will do ~2k yds at lunch. Haven't decided what yet

Short course yards:

850 warm-up, mix free, free w/ snorkel, kick
12 x 50 @ 1:00/:50, odds tennis ball drill, evens swim
8 x 25 @ :40, no free
8 x 225 @ 3:00, supposed to be aerobic, but I was high aerobic/threshold, held 2:34-2:37
150 C-D

7.3 mi run 60:43, 550 yd swim. Was snuggling with the kittens this AM :-)

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD